There is no spoon

[blue9steel]

Tuesday Aug 31 - 3s Week
Superset Cycle
------------------------------
Hip Thrusts(2) 245w135 SETS: 8 8
Reverse Flys 12.5 SETS: 11R 11L 11R
Power Shrugs 135 SETS: 11 10 8
Wrist Curls 65/20 SETS: 9 8 7 / 7 6 5
Calf Raises 245w135 SETS: 9 8 7
Face Pulls 70w40 SETS: 9 8 7

[blue9steel]

Wednesday Sep 1 - 3s Week
Superset Cycle
------------------------------
DIY Cable Flys 25 SETS: 12 11 11
Cable Rows 100w70 SETS: 15 12 11
Belt Squats 40w25 SETS: 13 12 11
GHR BW SETS: 14 12 11
BB Curls 60w45 SETS: 11 11 10
Dips 15wBW SETS: 9 8 7

[blue9steel]

Thursday Sep 2 - 3s Week
Superset Cycle
------------------------------
Calf Raises 245w135 SETS: 10 10 9
GHR Situps BW SETS: 11 10 9
TB Shrugs 115 SETS: 11 10 10
Leaning Laterals 12 SETS: 11 10 9
Wrist Roller 60 SETS: 7E 6E 5E
Arnold Press 15 SETS: 10 9 8

[blue9steel]

Friday Sep 3 - 3s Week
Superset Cycle
------------------------------
Inc DB Press 40w20 SETS: 15 14 13
Step Ups 20 SETS: 14 14 13
Pullovers 65w40 SETS: 12 11 10
Skull Crushers 55 SETS: 45x12 11 10
RDL 315w225 SETS: 7 6 5
Hammer Curls 45w20 SETS: 11 10 10

[blue9steel]

Monday Sep 6 - 4s Week
Superset Cycle
------------------------------
Paused Bench 170w135 SETS: 8 7 6 5
Supinated Pulldowns 100w60 SETS: 11 10 9 9
SSB Squats(2) 185w135 SETS: 8 8 7 7
Power Cleans 155w95 SETS: 8 7 6 5
Reverse Curls 40w20 SETS: 12 10 10 9
Overhead Tricep Extensions 30w20 SETS: 13 12 10 9

[blue9steel]

Tuesday Sep 7 - 4s Week
Superset Cycle
------------------------------
Hip Thrusts(2) 245w135 SETS: 9 8
Reverse Flys 12.5 SETS: 12R 12L 12R 12L
Power Shrugs 135 SETS: 12 11 10 8
Wrist Curls 65/20 SETS: 10 9 8 7 / 8 7 7 6
Calf Raises 245w135 SETS: 10 9 9 9
Face Pulls 70w40 SETS: 10 9 9 9

[blue9steel]

Wednesday Sep 8 - 4s Week
Superset Cycle
------------------------------
DIY Cable Flys 25 SETS: 14 13 13 11
Cable Rows 100w70 SETS: 16 14 12 12
Belt Squats 40w25 SETS: 25x17 12 12 10
GHR BW SETS: 14 14 12 12
BB Curls 60w45 SETS: 12 11 9 8
Dips 15wBW SETS: 10 8 8 7

[blue9steel]

Thursday Sep 9 - 4s Week
Superset Cycle
------------------------------
Calf Raises 245w135 SETS: 11 9 8 7
GHR Situps BW SETS: 12 11 10 10
TB Shrugs 115 SETS: 12 8 8 8
Leaning Laterals 12 SETS: 12 11 10 9
Wrist Roller 60 SETS: 4E 5E 5E 5E
Arnold Press 15 SETS: 10 9 8 8

[blue9steel]

Friday Sep 10 - 4s Week
Superset Cycle
------------------------------
Inc DB Press 40w20 SETS: 16 15 14 13
Step Ups 20 SETS: 16 15 13 12
Pullovers 65w40 SETS: 13 12 11 11
Skull Crushers 55 SETS: 13 12 11 11
RDL(2) 315w225 SETS: 8 7
Hammer Curls 45w20 SETS: 13 13 13 12 12

[blue9steel]

Monday Sep 13 - 5s Week
Superset Cycle
------------------------------
Paused Bench 170w135 SETS: 9 8 7 6 6
Supinated Pulldowns 100w60 SETS: 12 11 10 9 9
SSB Squats(2) 185w135 SETS: 9 9
Power Cleans 155w95 SETS: 9 8 7 6 5
Reverse Curls 40w20 SETS: 13 12 12 10 10
Overhead Tricep Extensions 30w20 SETS: 14 13 12 11 10

[blue9steel]

Tuesday Sep 14 - 5s Week
Superset Cycle
------------------------------
Hip Thrusts(2) 245w135 SETS: 10 9 8 7 6
Reverse Flys 12.5 SETS: 12R 8L/4L 6R/6L 5L/5R 5R/2L/3L
Power Shrugs 135 SETS: 13 12 11 10 9
Wrist Curls 65/20 SETS: 10 10 9 9 7 / 8 8 7 7 5
Calf Raises 245w135 SETS: 10 9 8 7 6
Face Pulls 70w40 SETS: 10 9 8 7 6

[blue9steel]

Wednesday Sep 15 - 5s Week
Superset Cycle
------------------------------
DIY Cable Flys 25 SETS: 15 14 13 12 11
Cable Rows 100w70 SETS: 17 16 15 15 15
Belt Squats 40w25 SETS: 15 14 12 11 10
GHR BW SETS: 15 14 12 10 9
BB Curls 60w45 SETS: 13 12 11 10 9 8
Dips 15wBW SETS: 11 10 9 8 7

[blue9steel]

Thursday Sep 16 - 5s Week
Superset Cycle
------------------------------
Calf Raises 245w135 SETS: 8 8 8 8 7
GHR Situps BW SETS: 12 11 10 10 10
TB Shrugs 115 SETS: 10 8 8 7 6
Leaning Laterals 12 SETS: 13 12 11 10 9
Wrist Roller 60 SETS: 6E 5E 4E 3E 3E
Arnold Press 15 SETS: 10 9 8 7 6

[blue9steel]

Friday Sep 17 - 5s Week
Superset Cycle
------------------------------
Inc DB Press 40w20 SETS: 17 16 15 14 13
Step Ups 20 SETS: 17 16 15 14 13
Pullovers 65w40 SETS: 14 13 12 11 8
Skull Crushers 55 SETS: 14 13 12 10 7
RDL(2) 315w225 SETS: 9 8
Hammer Curls 45w20 SETS: 14 14 14 13 12

[blue9steel]

Monday Sep 20 - Deload Week
Superset Cycle
------------------------------
Paused Bench 170w135 SETS: 1 8
Supinated Pulldowns 100w60 SETS: 1 16
SSB Squats(2) 185w135 SETS: 1 7
Power Cleans 155w95 SETS: 1 6
Reverse Curls 40w20 SETS: 1 14
Overhead Tricep Extensions 30w20 SETS: 1 15

5s Week was brutal, I'm going to need to cut that routine down both in terms of time and total fatigue. I can probably use a 50/50 specialization to fix it. Cardio in the morning went great during 2s & 3s week but wasn't possible during 4s & 5s due to time. Cut went very well, definitely lost weight and my new boring dinner system let me get my calories as low as I think is practical for me (1650-1750 range). Basically ate 200g meat, 200g Cottage cheese, 400g Vegetables every weekday evening with the cottage cheese being adjusted up or down depending on the meat/veg surplus/shortage. While this made daily calories a bit more variable, the routine made it super easy to stick to and delivered very reliable results.

[blue9steel]

Tuesday Sep 21 - Deload Week
Superset Cycle
------------------------------
Hip Thrusts(2) 245w135 SETS: 11
Reverse Flys 12.5 SETS: 7R/7L
Power Shrugs 135 SETS: 1 14
Wrist Curls 65/20 SETS: 10 / 8
Calf Raises 245w135 SETS: 10
Face Pulls 70w40 SETS: 12

[blue9steel]

Wednesday Sep 22 - Deload Week
Superset Cycle
------------------------------
DIY Cable Flys 25 SETS: 1 16
Cable Rows 100w70 SETS: 16
Belt Squats 40w25 SETS: 16
GHR BW SETS: 16
BB Curls 60w45 SETS: 12
Dips 15wBW SETS: 10